Workout: For Time:On a Tabata Timer: The whole workout is done in :20 on :10 off format. Must do in order. 100 Air Squats80 Sit Ups60 Push Ups40 Pull Ups20 Cals Rowing There will be a 25 minute Time Cap for this workout! At-Home Version:100 Air Squats / 80 Sit-Ups / 60 Push-Ups / 40 PVC or Broomstick Sumo Deadlift High Pull / 20 Bent-Over Controlled Dumbbell Rows per arm Tracking will look like this:The Tabata Timer will keep counting up in :20 on, :10 rest intervals. When you complete your workout, you’ll write your score as “Rounds + Reps” If you finish the workout 8 seconds into the 38th Tabata round, your score will be 37 rounds (the last round you completed) + 8 reps (the number of seconds in the final round). I’ll explain it in person tomorrow, too!Read more

Workout #1 AMRAP 8500m Run Buy-In10 Power Cleans 95/6515 Box JumpsRest 3 (At-Home Version: 5 Alternating DB/KB Cleans per arm / 15 Step-Ups) Workout #2 AMRAP 8500m Run Buy-In10 Shoulder to Overhead 95/6512/9 Cal RowRest 3 (At-Home Version: 5 DB/KB Shoulder to Overhead per arm / 6/5 Bent-Over DB/KB Rows per arm – don’t need to alternate arms for these two movements) Workout #3 AMRAP 8500m Run Buy-In10 Snatch 75/45 (if you can get through the Snatches in 3 touch-and-go sets each round, you can stick with 95/65, or the weight used in the other two workouts. If you can’t go lighter on this final workout.)10 Wallball(At-Home Version: 5 Alternating DB/KB Snatches per arm / 5 DB/KB Thrusters – don’t need to alternate Thrusters)Read more

2 rounds of:AMRAP 55 Deadlift 135/95lbs10 Sit-Ups15 Lateral Bar Hops Rest 3 AMRAP 525 Kettlebell Swing 55/35lbs3 Bar Muscle-Ups (scaling options may include 3 Low-Ring Muscle-Up Transitions / 2 Pull-Ups or Ring Rows and 2 Dips) At-Home Version:2 rounds of:AMRAP 5 / 3 Dumbbell Deadlifts per side / 10 Sit Ups / 15 Lateral Hops over DumbbellRest 3AMRAP 5 / 25 Dumbbell or Kettlebell Swings / 5 slow and controlled Single-Arm Bent-Over DB or KB Rows per arm Scoring:Keep score for AMRAP #1 the first round, keep a separate score for AMRAP #2. On the second round of the workout, pick up where you left off from round 1 of each workout.The top score in SugarWOD should be for combined score of AMRAP #1, the bottom score should be for the combined score of AMRAP #2.Read more

Workout: 10 rounds Every :30 for 2 rounds: 5 Touch and Go Snatch @ 40% At 1:00 Run 150  @ 3:00 repeat As the volume of Snatches increases, remember that a proper set-up for each rep is the main focus of this progression. Chest up. Arms relaxed through hip extension. Move well! At-Home Version: 10 rounds / Every :30 for 2 rounds: / 6 Alternating DB Touch and Go Snatch / At 1:00 Run 150 / @ 3:00 repeatRead more

Strength: EMOM 10 5 Back Squat @ 45% Strength work is BACK! This is day 1. Priority should be PERFECT technique and control through every single rep. Let’s rebuild our Squats with awesome form! At-Home Version: EMOM 10 5-7 Hitch Squats per minute Using your DB or KB complete and complete 5 x 7 reps of a 1 1/2 Squat. (Squat all the way down, come up halfway, go back down to full depth, then stand. That’s one rep.) Workout: EMOM 16 10 Burpees on EVEN 30 Double-Unders on ODD Work each round should take no more than 45 seconds, so scale volume accordingly. It would be better to do fewer reps at a higher intensity than to move slower at higher volume. Give yourself rest each minute!Read more